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Originally Posted by balefire88
Hi,
I've just started working about about 2 weeks ago. My current goals are pretty modest: to gain about 10-15 lbs (hopefully all of it in the upper body). I've talked to a couple of people about workouts, but my own work schedule, home life and work situation is dictating what I can and cannot do. Please comment on my plan and suggest changes.
My weights: 2 adjustable dumbells (40 lbs in weight total, or 20lbs each).
My workout schedule:
Biceps & Back -- Day 1
Chest & Triceps -- Day 2
Shoulders & Abs -- Day 3
Repeat
The specific excercises are alternating curls (biceps), forget what the name is for the back, pushups for chest, overhead curls? (triceps), side raises (shoulders) and "The ab roller" for abs (got it from a friend, seems decent).
I'm not putting aside any days for a rest. Keeping to a good schedule is something I really need to stay on task. Is this bad? Should I try and rest on day 4 and then repeat? If it is better to rest atleast one day, I can try and work it into my schedule. However, I definitely can't do a rest day every other day (as someone suggested to me).
I know a gym would be better, but my financial situation doesn't really allow for it.
The specific excercise plan is to do 3 sets going from 10 to 8 to 6 reps for each muscle group. So each, its a total of 6 sets, and to max out those two groups by the end. Should I be trying to do multiple types of excercises for each muscle group, or is one excercise and 3 sets of it enough?
I don't really have any plans for cardio, my endurance is quite good as I used to be a runner. I do, however, play tennis or basketball about twice to three times a week. This happens whenever my friends want to play. Should I not workout on these days? If I can do both, does the order matter?
Nutrition: I eat quite healthy, so I'm not to worried about that. I did get advice that I should eat some protein directly after my workout. That person suggested eggs or tuna. I can't bring tuna home, so that leaves eggs. But I'm worried about cholestrol (especially if I work out everyday).
Thanks a lot.  |
I would certainly suggest working out your legs somewhere. Day 1 and 2 are fine. I think you can mix shoulders in on Day 2 and abs should be done each day, which could leave Day 3 for legs. You could do military type exercises, you can find them online. Your workout shouldn't stop you from playing some ball in the same day.
For your exercises each day, it is fine to workout a muscle group once.
You can get a protein powder and mix that after a workout.
Let me know if you have any more questions.
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Originally Posted by gal
Hi athletics, I have some nutritional questions as well.
I've been off training martial arts for 10 months. I started training again two weeks ago following my old schedule, with 5 evening workouts a week and a few morning runs. It is just painful to see how much endurance I've lost - I'm usually crawling out of the gym every day. In addition, I've got different office hours now, so I have like 1 hour from end of dinner to start of training. Clearly that's not very good, as I struggle to keep the food down and also run out of gas halfway through sparring.
So here's my adjusted eating routine. I know there's some bad stuff in there, but hey, I gotta be realistic. My main goal is to be able to do high intensity training so I can improve condition and technique.
I'm 6'2 and 196 lb. I used to fight at 183, cutting from 190. - Breakfast at 8, after running if I did that: Every other day I eat 2 eggs, bacon and beans. Oats + 50g protein powder on other days. Orange juice and 2 cups of coffee.
- Lunch at 1130: chicken salad or sandwich, maybe with ham,cheese, feta and olives. 2 cups of coffee.
- Dinner substitute around 4pm: fruits and 100g of protein.
- 630-8: training
- Dinner at 9pm: chicken and rice, pork, or pasta and beef; all of them with lots of veggies. Sometimes I just can't bother though, so I just get a pizza or fry me some burgers. 1-2 times a week I also hit the pub and could drink anything from 1-5 beers.
- 60g protein with lots of water before I go to bed.
- I also take creatine once a day and ribose before training.
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Here are a few of the things I see:
You have too much protein in one sitting. Keep it around 40 grams. Anything much more than that and your body can't use it. You can think of it like watering a plant, you can give it a lot of water, but too much it spills over and its wasted. Instead, mix it through the day in more even amounts.
You see to be getting a lot of late carbs. I am not an anti-carb guy in no means, but you also don't need 100+ grams of carbs in the evening and night. Rice and beer are all carbs, so keep that in mind.
You have a lot of good things in your routine. Keep it up. And if you notice that its not working like you wish, take another look at it. And if you want a second opinion, let me know.